Week 5 day 3

I'm sure this isn't a new question but I'm just looking for some advice from C25K runners who have completed week 5. I have completed week 5 day 2 but the thought of going from running 8 min chunks (which isn't easy for me and just do able at the mo) to a solid 20 almost seems impossible for me at the moment. I don't understand how I will get from just about doing x2 8 mins to 1 20 with no break. Anyone got any advise on how u tackled this and if u felt the same way??


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15 Replies

  • This is the first big mental challenge and you have been prepared by all you have done up to now. You are about to do something that you have never done before so you are bound to feel a bit nervous, but believe in the programme and more importantly in yourself and your new won ability to run and you will succeed. You will do it the same way as you have ever other run in the programme, slow and steady.

    Do some facial stretches before starting out, otherwise the grin, that will be on your face for several days afterwards, may hurt.

    You can do it!

  • Amazing reply! Thank you. I feel must more positive having read that alone! Feels like a big hurdle for me right now but I'll get there. I never thought I would get this far!

  • Oops - forgot about those facial exercises!

  • I felt exactly the same, but you will really surprise yourself. You have to pace yourself and take it slow and steady. The last five minutes will seem to last forever but the feeling afterwards is amazing so it's worth it!!! If you're too out of breath ten mins in then just slow it down a bit. You can do it!

  • When I started, I had to visualise myself being fitter, healthier. As I run I say this to myself " l can do this, I an doing it, this fees good, yes yes I have done it"! Keep going- you can do it!

  • Thank you all for your encouraging replies. It really does seem more of a mental challenge than a physical one! I will take the leap and feedback!! :)

  • Exactly!

  • The field I run in, I know my steady pace to do a full circuit takes me about 4 minutes, which I learnt from the runs the week before. I then thought 'well I did 2 circuits in 8 minutes so all I am doing is adding another circuit at the end'.

    I think that both weeks 5 and 6 are definately more mental than physical as Laura suggests.

    It is a case of your mind saying 'Well, you think you can not do it but I know, within this body, there is the ability to do it. So get your mind and body into gear and get on with it'

    With that in mind I decided that I was going to keep the steady pace going all the time, yes not fast but it was steady. I was suprised at how far I actually got round in each 5 minute segment that Laura mentioned for W5R3. I tend to concentrate on the music and then then when Laura spoke its a shock when she gives you the time.

  • I felt exactly the same but it's Ok once you get in to a nice stride. Just think SLOW slow slower still and keep pumping those lungs.

  • I completed the course last year but am just about to do this exact run with my son. Slowly slowly slowly - that is how you do it! Take it gently or you will run out of steam. I remember being terrified at the thought of it myself but trust me you will do it and you will be ridiculously chuffed when you do! It doesn't matter how slow it is - no-one on this forum asks how far you ran in 20 minutes, we are just so excited when anyone completes it as it is a massive psychological hurdle. Don't forget how far you have already come - if you were anything like I was - pausing the app in week 1 because I couldn't run for a full minute! You have already run for a full 8 minutes non stop - you are doing brilliantly. Don't worry about it - just go out and do it and we will see you on the other side! Remember - go as slowly as you need to - finished is finished! Good luck. :)

  • As others have said don't overthink it. It does seem daunting but then again look back at how far you've come from that first day. Each week there's a new challenge that stretches you just that bit more. If you're like me you'll take 5 minutes or so to get into your stride then you're away. Good luck.

  • Somehow (the magic of the programme) behind all those only just made it runs you have been doing you have built the stamina to run for 20 minutes, so believe you can and as long as you take it slow, you will. But remember, it's not all or nothing, whatever happens the programme is there and that run is waiting whether you achieve it first time or not. Don't over think it or worry, just listen to Laura and set off slowly. Good luck.

  • All I can say is that I don't understand why it works but it does! Trust the programme and go really slowly. You will smile - or you might do like I did and cry, but in a good way. And if it does all go pear-shaped, you will be able to do it another day. Good luck!

  • Because there are 2 runs of 8 minutes in W5R2, run 3 is only 4 minutes extra in total than the previous run. It is a big jump, don't get me wrong, but considering you've already stepped up from running 9 minutes total in week 3 to 16 minutes in week 4, it's very do-able!

    Go slow and steady. Once you hit 10 minutes remember from that point you are counting down, not up. Use any tactics you've learned in the last 5 weeks to keep those gremlins at bay. You can do it!

  • I did it I did it!!!!!! Just completed the 20 mins this morn! Feeling on top of the world. I focused on the music in my ears and I did it. I cannot believe it.

    Thank you for all your encouraging words. You all helped me believe I could do it and I did!

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